I have many clients who travel as a part of their job, and often struggle to find, and maintain proper nutrition on the road. With busy schedules, time changes, and a break from regular routine, they tell me it’s quite difficult to adhere to the clean eating regimen they established while at home.
As a professional wrestler and model, I spent the better part of the last seven years on the road. My occupation demanded a grueling travel schedule, but also demanded that I remained in tip-top shape year-round.
I was able to adhere to my diet and workout schedule, even though I was in a different Province, State and time zone more often than not. Here are some tips for those of you who travel. If I can do it, I know you can too!
1. Have a separate suitcase for supplements, and non-perishable snacks. Pack healthy alternatives that you can keep on your person should you get stuck in a situation where you are unable to have a meal. This way, you can reach for a protein shake, bar, or can of tuna to tide you over until you can get a meal.
2. When business lunches are provided, there are always healthier options. Make those choices instead of following the crowd, and making poor choices. You always have a choice!
3. Upon arrival at your hotel, ask the front desk where the closest supermarket is. There is always down time in your day, so take that time to purchase some fresh fruit, pre-packaged vegetables, and fat free yogurt to keep in your hotel room. Most hotel rooms come equipped with a mini-fridge, so you can store your produce without having to worry about it spoiling.
4. When eating at a restaurant, or purchasing your meals, take the time to Google the nutritional information for the restaurant you will be attending. This way, you can make healthier food choices when you arrive. You can also ask the waiter at your restaurant for a pamphlet with the nutritional breakdown of their food. Most restaurants are required to have these by law.
5. Don’t be afraid to be a waiter’s worst nightmare. Ask for food to be prepared the way you want it (i.e. dressing on the side, no sauce on your meat, rice instead of fries). If the meal isn’t prepared the way you asked, feel free to send it back.
6. Some restaurants have a “healthy alternatives” section to their menus. Use it!
7. Remember portion control. Most restaurant meals are often double or triple the required portion size. Eat a portion of your meal, and ask to have the rest wrapped up for later. You’ll save on both calories, and money this way, and have a meal ready to go later on in the day.
8. Google local gyms in the area, or ask the front desk. You can often pay a “drop in” fee to workout. Better yet, join a gym that let’s your membership travel with you. Join a nation-wide chain such as Goodlife Fitness, which allows you to use any Goodlife gym in Canada. I have saved a ton of money with my Goodlife membership over the years.
9. Use your hotel gym. It may not be as grand as what you`re used to, but it often has enough to keep you moving without having to leave your hotel. This is a great option when you are pressed for time.
10. If no gym exists, run the hotel stairs. They are a great workout.
11. Purchase exercise bands, and a stability ball. You can pack these items and take them with you, without taking up too much room in your suitcase.
The most important thing you can do for yourself while traveling, is PREPARE. Plan ahead, research the area, and stick to your scheduled routine. With the amount of technology we have at our disposal (phones, tablets, laptops, hotel computers), it`s not that hard to do!
Remember, if you fail to plan, you plan to fail! Happy travels!
For personal training sessions, questions, comments or concerns, email me at missfitdanyah@gmail.com
